Bell House Fitness – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 12: 2 Burpee Box Jumps (30″/24″) 25ft Handstand Walk 4 Burpee Box Jumps (30/24″) 25ft Handstand Walk Continue adding 2 Burpee Box Jumps to every round until 12:00 expires.AMRAP 12: 2 Burpee Box Jumps (24″/20″) 5 Wall Kick-Ups (distance away, athlete dependant) or 50ft bear crawl 4 Burpee Box Jumps (24/20″) 4 Wall Kick-Ups (distance away, athlete dependant) or 50ft bear crawlRead more

Bell House Fitness – CrossFit Metcon (Time) For Time: 50 Wall Ball Shots (20/14 to 9/10′ target) 800 Meter Run 50 Alternating Dumbbell Power Snatches (50/35) 800 Meter Run 50 Alternating Dumbbell Power Snatches (50/35) 800 Meter Run 50 Wall Ball Shots (20/14 to 9/10′ target) *Score = Time it takes to complete the workoutMODIFICATION #1 For Time: 50 Wallballs (14/10) 800 Meter Run 50 Alternating Dumbbell Power Snatches (35/25) 800 Meter Run 50 Alternating Dumbbell Power Snatches (35/25) 800 Meter Run 50 Wallballs (14/10)Read more

Bell House Fitness – CrossFit Metcon (3 Rounds for calories) AMRAP 5: 3 Rounds: 15 Pull-Ups 9 Power Clean and Jerks (95/65) Time Remaining: Max Calorie Bike [Rest 5 Minutes] AMRAP 5: 2 Rounds: 12 Chest to Bar Pull-Ups 9 Power Clean and Jerks (135/95) Time Remaining: Max Calorie Bike [Rest 5 Minutes] AMRAP 5: 1 Round: 9 Bar Muscle-Ups 9 Power Clean and Jerks (185/135) Time Remaining: Max Calorie BikeMODIFICATION #1 AMRAP 5: 3 Rounds: 15 Ring Rows 9 Power Clean and Jerks (75/55) Time Remaining: Max Calorie Assault Bike [Rest 5 Minutes] AMRAP 5: 2 Rounds: 12 Pull-ups 9 Power Clean and Jerks (95/65) Time Remaining: Max Calorie Assault Bike [Rest 5 Minutes] AMRAP 5: 1 Round: 9 Chest-to-Bar Pull-ups 9 Power Clean and Jerks (115/85) Time Remaining: Max Calorie Assault BikeRead more

Bell House Fitness – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 15: 100 Double Unders 75 Air Squats 500/450 Meter Row • Score = Rounds and Reps • 1 Meter = 1 RepRead more

Bell House Fitness – CrossFit Metcon (AMRAP – Rounds and Reps) PARTNER WORKOUT AMRAP 25: 400m Run together 30 Push Jerks 30 Chest to Bar Pull-ups 30 Lateral Burpee over Bar *The Push Jerk loading will increase every round. The reps will stay the same (30): Round 1 = 115/75 Round 2 = 135/95 Round 3 = 155/105 Round 4 = 185/125 *Break-up the reps with your partner however you like *Score = Rounds and reps completed at 25:00STIMULUS In 25:00 accumulate as many rounds as possible. One round should talk ~6:00-7:00. We are looking to get into the 4th round. The load increases every round. Athletes can change plates whenever they like. The partner not changing plates can continue to do work. Challenge: Athletes need to find 4 different loads that they can cycle for at least 3 reps every time. Mod 1: AMRAP 25: 400m Run together 30...Read more